Essential Amino Acids In Almonds and Garbanzo Beans

by Jessica Bruso

Garbanzo beans are a good source of protein and low in fat.

Almonds and garbanzo beans are both incomplete protein sources, meaning they don't contain all nine essential amino acids in sufficient amounts. However, they complement each other and form a complete protein source when consumed within the same day, since they contain different amounts of the various limiting amino acids.

Protein Content

Almonds contain more protein per 100 grams, but also a lot more calories, with 21.2 grams of protein and 575 calories compared to the 8.9 grams of protein and 164 calories in 100 grams of garbanzo beans. However, 100 grams isn't the normal serving size for either of these foods. The typical serving of almonds, which is 1 ounce, or 23 almonds, contains 6 grams of protein, or 12 percent of the daily value of 50 grams. Each 1-cup serving of garbanzo beans contains 14.5 grams of protein, or 29 percent of the DV.

Limiting Amino Acids

When eaten alone, almonds are low in lysine and the sulfur-containing amino acids, methionine and cysteine. They contain only 61 percent of the necessary lysine per gram of protein and 73 percent of the methionine and cysteine needed to form a complete protein. Garbanzo beans are also low in methionine and cysteine, with 61 percent of what is required. However, when you combine these two foods together, they contain 107 percent of the necessary methionine and cysteine and 165 percent of the necessary lysine. Both almonds and garbanzo beans contain sufficient amounts of the other limiting amino acids threonine and tryptophan on their own.

Other Essential Amino Acids

The other essential amino acids are histidine, isoleucine, leucine, phenylalanine and valine. You will get sufficient amounts of each of these amino acids per gram of protein whether you decide to eat almonds or garbanzo beans alone or in combination. While these amino acids are essential, most people get them in sufficient amounts regardless of the type of protein-rich foods they consume.

Considerations

People who eat meat and other animal products to meet their recommended protein intake don't need to worry about not getting enough of any individual amino acid. Even vegetarians usually don't have a problem with this as long as they eat a variety of different plant-based protein sources, since beans with grains, beans with nuts or seeds and grains with nuts or seeds are all combinations that provide enough of all of the essential amino acids.

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About the Author

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

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